Cooking healthy meals – recipe one Chicken bake

Obesity is a problem to our children. As a nanny I did find my charges would eat more for me than the parents. As a parent my son ate more for his nanny than me ! So nannies help children enjoy healthy balanced meals. It does not have to be expensive so I am going to regularly share recipes I cook and price it out.

 

Shopping bill:

 

Chicken thighs:  10 pieces:                           £4.00                     4 pieces used                     £1.60

Organic carrots 12                                            £1.00                     3 used:                                 36p

Potatoes                                                              £99p                      2 used                                  25p

1 onion; pack of 8                                             89p                         1 used                                  11p

Broccoli                                                                59p                         ½ used                              30p

Cauliflower                                                         50p                         ½ used                               30p

1 pepper                                                             40p                         ½ used                                 20p

Herbs from garden

Used Thyme, sage and bay                                                                                                           Free

Tomatoes                                                            50p                                                                         10p

 

Total cost for 2 people:                                                                                                                 £3.22

 

Making the chicken bake:

 

  1. Place chicken in a good size dish prepared to put in oven on 180
  2. Cut up the carrots, potatoes and broccoli, cauliflower. Cook in pan for approx. 10 minutes so not too soft
  3. Peel and cut up onion with pepper cook with a little coconut oil until soft.
  4. Before placing the chicken in the oven add the herbs. If you don’t have any at home buy a small mixed pack.  Place the chicken in the oven with the potatoes until cooked and looking crisp (usually about 30-40 minutes dependant on oven)
  5. Once out the oven, add the vegetables and heat along with the chicken and potatoes and put back in oven for 10 minutes.

 

If a sauce is required just make your own using a small amount of butter, flour, and milk.  Heat the butter about the size of a walnut, add a tablespoon of flour heat and stir until combined. Gradually add milk to the thickness you prefer.  I normally add turmeric to this, but you can choose any ingredients if you like garlic and or herbs.  Cost is minimal

Healthy food at a small cost.